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Women's Fitness Guide

Issue 17
Magazine

We all want to look and feel our best, so our Women's Fitness series provides you with your own personal trainer in bookazine form. Each edition focuses in on one aim, using expert advice from fitness professionals and nutritionists to help you reach your goals. You could try out the Women's Guide to Running, the Best Body Bootcamp, Tone up in Ten Minutes, Get Your Body Back – and numerous other titles all dedicated to helping you feel fitter and healthier at your own pace.

WELCOME

Women's Fitness Guide

Yoga EXPLAINED • Yoga connects your mind and body, giving you space to breathe and be calm while helping to re-shape your body

EVERYDAY MEDITATION

10-minute yoga • Think you can’t get slim doing yoga 10 minutes a day? Think again…

Your YOGA KIT • Comfy clothing and the right props can transform your practice, and there’s no need to spend a fortune

The yoga WARM-UP • Warming up before your practice is essential for a beneficial workout and to avoid injury. Wake up every muscle group with these simple moves

THE WORKOUTS • Welcome to the yoga workouts! This section introduces you to yogic sun salutations. These sequences ‘wake up’ your mind and body through a series of movements co-ordinated with your breathing. This creates a meditative rhythm with which to begin your practice and warms your body for your workouts. You can do sun salutations alone as a pick-me-up anytime, or as a warm-up for the 10-minute workouts in this section. Tone up your trouble zones with workouts for abs, bum, arms and legs; blitz calories with the fat-burning sequence or de-stress with the relax session.

TONE YOUR TUMMY • In yoga, your solar plexus or spiritual centre is located in your tummy, and it’s important to keep this area strong and supple, yet flexible. Doing millions of sit-ups is not the way to do it, as this only works the superficial layer of fat in your abdomen and not the deeper fat. This workout is designed to work your entire tummy deeply and in a more controlled way than you might with sit-ups alone. Over time, your abs will thank you!

AMAZING ARMS • Don’t like that flabby bit at the top of your upper arms? One way you can work it is with repeated tricep curls using a 3kg dumbell in the gym, but that gets boring. Yoga, on the other hand, conditions the entire upper body, including the arms, because it uses your own body as the weight – for anyone over 50 kilos, that’s substantial! This workout is designed to challenge your arms as well as your chest and shoulders, so expect to feel a little sore in the first few weeks. Ensure you’re warmed up, as the upper body joints are delicate things!

FIRM BUM • Ah, the famous yoga bum! Whether they set out to do it or not, many yoga practitioners have pretty toned bottoms. That’s because so many postures work the gluteus (bum) muscles plus those that surround it; these muscles rarely get used in our sedentary lifestyles. This workout lengthens, strengthens and stretches the lower body with moves that are repeated often, so the weight of your body is used as a force of resistance to build strength. Your bum will burn, so do go through the entire sequence, as it includes essential stretches to balance out the circuit’s effects.

FAT BURN • Think yoga is all about sitting around and chanting ‘om’? Think again. Yogis across the globe tend to have light and agile bodies because yoga, especially the dynamic sequences we bring you in this workout, can increase the heart rate while also working the muscles deeply. That’s one of the best ways to burn fat while toning muscle. This circuit is designed to guide you into higher and more challenging variations to ensure you’re never ‘slacking off’. This workout is about hard work – thankfully, it’s only 10 minutes!

THE YOGIC DIET • Whatever your choice of exercise, the right diet...


Expand title description text
Frequency: One time Pages: 68 Publisher: Kelsey Publishing Ltd Edition: Issue 17

OverDrive Magazine

  • Release date: November 3, 2021

Formats

OverDrive Magazine

Languages

English

We all want to look and feel our best, so our Women's Fitness series provides you with your own personal trainer in bookazine form. Each edition focuses in on one aim, using expert advice from fitness professionals and nutritionists to help you reach your goals. You could try out the Women's Guide to Running, the Best Body Bootcamp, Tone up in Ten Minutes, Get Your Body Back – and numerous other titles all dedicated to helping you feel fitter and healthier at your own pace.

WELCOME

Women's Fitness Guide

Yoga EXPLAINED • Yoga connects your mind and body, giving you space to breathe and be calm while helping to re-shape your body

EVERYDAY MEDITATION

10-minute yoga • Think you can’t get slim doing yoga 10 minutes a day? Think again…

Your YOGA KIT • Comfy clothing and the right props can transform your practice, and there’s no need to spend a fortune

The yoga WARM-UP • Warming up before your practice is essential for a beneficial workout and to avoid injury. Wake up every muscle group with these simple moves

THE WORKOUTS • Welcome to the yoga workouts! This section introduces you to yogic sun salutations. These sequences ‘wake up’ your mind and body through a series of movements co-ordinated with your breathing. This creates a meditative rhythm with which to begin your practice and warms your body for your workouts. You can do sun salutations alone as a pick-me-up anytime, or as a warm-up for the 10-minute workouts in this section. Tone up your trouble zones with workouts for abs, bum, arms and legs; blitz calories with the fat-burning sequence or de-stress with the relax session.

TONE YOUR TUMMY • In yoga, your solar plexus or spiritual centre is located in your tummy, and it’s important to keep this area strong and supple, yet flexible. Doing millions of sit-ups is not the way to do it, as this only works the superficial layer of fat in your abdomen and not the deeper fat. This workout is designed to work your entire tummy deeply and in a more controlled way than you might with sit-ups alone. Over time, your abs will thank you!

AMAZING ARMS • Don’t like that flabby bit at the top of your upper arms? One way you can work it is with repeated tricep curls using a 3kg dumbell in the gym, but that gets boring. Yoga, on the other hand, conditions the entire upper body, including the arms, because it uses your own body as the weight – for anyone over 50 kilos, that’s substantial! This workout is designed to challenge your arms as well as your chest and shoulders, so expect to feel a little sore in the first few weeks. Ensure you’re warmed up, as the upper body joints are delicate things!

FIRM BUM • Ah, the famous yoga bum! Whether they set out to do it or not, many yoga practitioners have pretty toned bottoms. That’s because so many postures work the gluteus (bum) muscles plus those that surround it; these muscles rarely get used in our sedentary lifestyles. This workout lengthens, strengthens and stretches the lower body with moves that are repeated often, so the weight of your body is used as a force of resistance to build strength. Your bum will burn, so do go through the entire sequence, as it includes essential stretches to balance out the circuit’s effects.

FAT BURN • Think yoga is all about sitting around and chanting ‘om’? Think again. Yogis across the globe tend to have light and agile bodies because yoga, especially the dynamic sequences we bring you in this workout, can increase the heart rate while also working the muscles deeply. That’s one of the best ways to burn fat while toning muscle. This circuit is designed to guide you into higher and more challenging variations to ensure you’re never ‘slacking off’. This workout is about hard work – thankfully, it’s only 10 minutes!

THE YOGIC DIET • Whatever your choice of exercise, the right diet...


Expand title description text